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10/31/2014 5:52:18 PM - Nick
hi chase,

first off, thank you for all the free advice you guys provide on this site.

i am planning on entering my first strongman show in about 15 weeks. i am planning on setting up my program like this:

mon - cg bench, unilateral DB press overhead, row, face pull, tricep movement, bicep curl
tue - squat 5x3, deadlift 3x6-8 (swapping heavy for rep each week) accessories and grip
thu - barbell overhead press, incline bench press, row, trap work, tricep and bicep work
sat - events

i have never done a strongman contest and my background is powerlifting and some bodybuilding training. i am really wondering about the events portion. the contest will have a viking press for max reps in 60 secs, a trap bar deadlift for max reps in 60 secs (car for HW but i am competing as novice), a sand bag and keg carry, then a stone over bar.

it makes sense to me to train those 4 events rotating on the saturday, but should i include other things like tire flips, sled work or farmers walks in the rotation as well? i do not have access to stones, do you have any tips for prepping for those (zercher squats?), for the deadlift, should i do trap bar every other week since it is in the contest or should i stick to straight bar? one more question is regarding viking press, what substitute works well or what barbell lift transfers in your experience?

thank you again for your help, sorry for the long-winded question.


Hey Nick,

Let me break this down into a few bullet points:

-I'd suggest rotating the trap bar in every other week minimum right now. And as you get closer to the contest I'd probably pull the straight bar out and rotate heavier weeks and rep weeks with the trap bar.

-I'd just do push press/push jerk in place of the Viking press. I've done over 20 contest and never had that event believe it or not. It's not exactly the same, but you can get the feel for the implement during warm ups.

-For stones I've found a strong deadlift, strong front squat and GHRs seem to carryover pretty well. But without them they are hard to train for specifically. They are a pretty technical event. Find a gym within driving distance that has them and make as many trips as possible to train them there between now and then. Even just one time will be better than none. But the more, the better. It would be a bonus if they also had a Viking press.

Hopefully that gives you some ideas to work with. Let me know if you have any more questions.


Good Luck,
Chase Karnes

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